Comparing Nutrients in 500 calories Boiled Pink Beans VS Pinto Beans

Weight per 500 calories

• Boiled Pink Beans: 336g
• Pinto Beans: 144g

Raw Pinto Beans have 2.3 times more energy per unit of mass than Boiled Pink Beans, which is high in comparison to other foods. Boiled Pink Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Pink Beans or Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Boiled Pink Beans	Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	69.3% 90g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	4.2% 3.04g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.19g	g per day for Men 19-50 years
Sucrose	NA	% 2.85g	g per day for Men 19-50 years
Fiber	47% 17.8g	58.8% 22.3g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink Beans	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	141% 564μg	189% 756μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9.08mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.4μg	6.72% 8.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Pinto Beans	Recommended Dietary Allowance
Calcium	17.4% 174mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	96% 7.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	72% 1.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	79% 554mg	84.6% 592mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	59% 2007mg	3400mg per day for Men 19-50 years
Selenium	8.54% 4.7μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.7mg	1.15% 17.3mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	5.55% 205g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Pink Beans vs Pinto Beans:

• Boiled Pink Beans have 10.9 times more Vitamin E and 1.5 times more Vitamin K than Raw Pinto Beans.
• While Raw Pinto Beans contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin C than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw Pinto Beans have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled Pink Beans as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pink Beans vs Pinto Beans:

• Boiled Pink Beans have 12.6 times more Water than Raw Pinto Beans.
• While Raw Pinto Beans contain 1.4 times more Copper and 8.6 times more Selenium than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw Pinto Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pinto Beans contain 1.3 times more Fiber than Boiled Pink Beans.
• Both Boiled Pink Beans and Raw Pinto Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Boiled Pink Beans as well as Raw Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.